Thursday, July 23, 2020

Squats Presses & Pulls

PULLS Tuesday July 21st
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
170 kg x 1
180 kg x 13 - all with no belt, double overhand, and plenty more left in the tank
Deficit deadlifts w/barbell:
95 kg x 3 x 10
Seated rows:
full stack, single pully x 20, 20, 12
Face-pulls:
49.5 kg x 3 x 20
Lateral pull-downs:
52.5 kg x 10, 10, 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

PRESS Saturday July 18th
Incline barbell press:
60 kg x 5
70 kg x ME 14
60 kg x ME 10
50 kg x ME 10
Savickas press:
50 kg x ME 10
Preacher curls w/EZ bar:
18 kg x 10
23 kg x 10
28 kg x 10
DB front raises (p/h):
10 kg x 4 x 10
super-set w/DB curls (p/h):
12.5 kg x 4 x 10
Cardio:
assault bike 8 mins @ +50 rpm TPR

SQUAT & PRESS Saturday July 11th
Axle squats:
35 kg x 10
80 kg x 5
110 kg x 3
130 kg x 4 x 8
Axle OHP (strict):
35 kg x 8
55 kg x 5
70 kg x 10, 9, 5
Good mornings w/cambered bar:
15 kg x 10
60 kg x 5
95 kg x 2 x 10 - right inside knee strain
Cambered bar OHP:
60 kg x ME 7
Cardio:
assault bike 5 mins @ +50 rpm

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